WOD…Sept 27th…DL!

By September 26, 2013 wod No Comments

Strength – Dead Lift – 10 bar only, 8 @ 40%, 5 @ 50%, 7 x 3 @ 80%

WOD

LuRong WOD # 3

5 Min Time Cap: 2 or 3 heats if needed

Descending Ladder of Hang Power Cleans

Ascending Ladder of Shuttle Sprints

10 – Hang Power Clean – 135/95#

20 meter sprint

8 – Hang Power Clean – 135/95#

40 meter sprint

6 – Hang Power Clean – 135/95#

60 meter sprint

4 – Hang Power Clean – 135/95#

80 meter sprint

2 – Hang Power Clean – 135/95#

100 meter sprint

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